Ankle Ability Exercise Routine
Hopefully you’ll never need this data, but for some people it’s been valuable.
1/10. Optional flossing up to 60 seconds to loosen up
Floss bands are a special but affordable kind of band. They’re stretchy and grip well to the skin. This allows you to both “massage” and strengthen at the same time.
2/10. Optional pushing through the toes backward to warm up: 5 minutes
3/10. Seated calf
Free weight: at least 20 reps, or machine up to 20 reps, starting on the weak side and matching on the stronger side
This allows you to patiently train your strength and mobility at the same time.
Note: Machines start out with some inherent load, whereas your leg alone starts out much easier. This makes the free weight version advantageous for rebuilding from very low levels! And long term, machines challenge elite strength.
4/10. Tibialis Raise up to 20 reps
Bar or kettlebell both work great — but kettlebell might not be comfy so add a towel if needed.
This allows you to patiently train your strength and mobility at the same time — on the front of your ankle.
Start as light as FEELS GOOD, and enjoy rebuilding from there.
5 & 6/10. Wall Calf & Tib Rotations: 10 per direction
These can get into some of those ankle nooks and crannies not quite reached by the straight motions of seated calf and tib.
However, there’s no rush to do every step of the routine. Do only the steps that feel good for you at that time.
7 & 8/10. Reverse Step-up 2 x 20, paired with Ham Curls for good measure.
Reverse step-up allows you to work on your leg strength from a position of ankle mobility.
For ham curls, use bridge, Nordic or machine for 5–15 reps per set depending on difficulty.
Ankle pain can prevent full use of the leg muscles on upward, so to me: a full ankle program would gradually include an upper leg workout, too.
Note: I use only exercises that scale to a variety of levels. For example, the reverse step-ups can be done assisted, and the bridge hamstring curl can be done with two legs:
9 & 10/10. ATG Split Squat 3 x 12, paired with toes-up staggered RDL w/full stretch 3 x 12
The ATG Split Squat allows you to get a deep leg strength workout from a position of ankle mobility, and the staggered RDL with toes up allows you to strengthen your backside with particular emphasis on the flexibility you might have lost due to ankle injury.
Note: The ATG Split Squat can be assisted when starting out. Go nice and slow and work only in a range that feels good.
The off days from this routine would then maintain optional upper body exercises, plus core and a full flexibility routine, since the body can get pretty stiff after injury.
Knee, Back and Ankle are my most-used “ability” programs, so you can find all 3 in Ben’s Zone on the app if you’d like tracking and coaching assistance.
Each program has Zero, Basics and Pro options based on your equipment access.
I hope you DON’T need this one, but now you’ve got a step-by-step resource if you do.
Thank you for reading along!
Yours in Solutions,
Ben
